261118 "3 Essential Oils that Boost Athletic Performance "

The Never Ending Quest for Optimal Performance means that we should look in all directions for ways to NATURALLY reach peak levels. Essential Oils are not just a Hippie or New Age remedy for reaching ultra spiritual levels or to clean your Karma up, there is some real physiological benefits to these ancient remedies. So Lets Huff, Rub and Injest some key truths about Essential oils.

Western Medicine is finally coming around to Essential Oils. For Thousands of years Chinese medicine and Ayurvedic medicine have looked a the body and its ailments; And Turned to nature for the answers. Essential oils are a key facet to this equation. Essential Oils are concentrated, distilled form of plant chemicals . I have written extensively about Phytochecmicals, usually the ones we can eat in Whole Foods, and Essential Oils are concentrated forms of these natural health boosting chemicals.

A little known truth about our Western use of Essential Oils. Where as Eastern Medicine uses the simple oils to treat ailments, Western Medicine uses essential oils inside pills and other forms of common drugs to temper the inedible and otherwise disgusting nature of the chemical compounds that make up our treatments!! Wouldn’t you rather just use the plants to help you feel better instead of all the chemicals????

So Now for the Performance Boosting Power of Essential Oils. I Have compiled a set of 3 Oils you should use for training supplementation.
1. Peppermint OIl.
Peppermint Oil has been used for Literally Thousands of years, dating back to sitings in Greek as well as Chinese medicine. For treatment of IBS and digestive issues, it has been taken orally. For Headaches, stress and other psychological issues it can be applied to the skin. Where you and I need to pay attention is how it can affect our Lung Function. Thats right, I want you to try and HUFF this oil before a workout. In a study done by the International Journal Of Sports Medicine , there was a improvement shown in a specific group of Runners that were given the Oil via a nebulizer before a 1 mile Run. The runner showed increased lung function during and post race. The essential Oil works on the small alveoli in the lungs to open them up and create a dilation of the air sacs which increase oxygen synthesis. So Go ahead and sniff a bit before your next AMRAP!

2. Orange Oil.
Specifically the genus name for this oil is the Citrus Sinensis. The oil is derived from Sour Oranges, Naval Oranges and Blood Oranges. As we descend into winter with dropping temps and every booger eater in the world coughing on us and wiping their noses without washing our hands, our immune system is under attack. This oil has been traditionally used as an immune booster when taken orally or applied to the skin. When you hear immune booster, think anti-inflammatory! It can also act as a detoxifier. Detoxification of our insides is something that even the most diligent athlete needs to be aware of. Because we train so hard there is a good amount of metabolites an other junk floating around our cells that can decrease our ability to perform work. Orange Oils acts as a scrubber, cleaning the receptor sites around the cells and allowing good electron and chemical exchange to happen. ***An important point to remember is that you should only ingest HIGH QUALITY Orange OIl, AND you can get the same benefits from applying it to the skin and allowing your body to take it in form that pathway.

3. Lavender oil.
I swear if you have only one all purpose oil in your quiver, make it Lavender. This essential oil has all the benefits I have listed already and MORE! Science has really only scratched the surface with this amazing plant. Ill start with antioxidants. This Oil is chalked full of antioxidants that make up for what our body is lacking. Antioxidants work to decrease inflammation and repair cells. Lavender Boosts brain function. As athletes we need our nervous system to fire, and Lavender supplementation either through direct application to the skin or by inhalation calms our nervous system and allows it to rest during non-training times. Finally, Sleep is the most important tool that an athlete can use for better performance. Applying Lavender Oil to your pillow or neck before bed will help you sleep and wake up ready to smash your training. There are all kinds of Lavender oils out there, I recommend a high quality oil in the 15-30$ range. Anything lower is going to be less effective ( I Know because I've tried lots!!)

Harnessing the power of plants is a natural way to boost your training and your health. Essential oils are literally CONCENTRATED nature. I encourage you to do your own research into the amazing befits that you can get at your local health products store. You can literally go down the rabbits hole of targeting exactly what your body needs. No Need to put on your Patchouli Oil before buying, the new school is here and essential Oils are a tested and proven method!

Love yourself and your training. Take a hold of your life every moment and make this the best week ever. Ill be here to support you the entire way!

11/26-11/30 ***This is week 5 of the Sprint/Strength Exposure Cycle. We leave the Backsquat alone this week and focus on building the Deadlift. Using our capacity under load the past few weeks, now it is time to slow down and isolate the movement. For Sprint Work, there is additional distance added and I have shortened the rest time after the 200’s. If you need more time before beginning the 100’s take it. Train safe and recover well.


200m Run
8 Burpee Tuck Jumps
10 Kip Swings
:15 Chin Over Bar Hold

Lunge Flow:
-Elbow to Instep Lunge + Reach
-Hamstring Pulses
-Samson Lunge
-Down Dog + Calf march
-Pigeon Stretch

Ring Dip/Pull Up Prep:
:15 Ring Support Top
:15 Ring Support Bottom
:15 Scapula Pull Ups
:15 Strict Pull Ups

400m Run
30 Ring Dips
20 Box Jump Overs
400m Run
30 Chest To Bar Pull Ups
20 Box Jump Overs
400m Run
**Roll out Calves after WOD>

250m Row
10 Kettlebell Sumo Deadlift High Pull
10 Single Arm Press
10 Single Leg Kettlebell Deadlift


100 Dumbell Snatch 50/35
*EMOM do 5 Push Ups
*COMPARE TO 10/9/18

Agility Warm Up @ 10m Each
High Knee Pull 
Quad Pull 
Squat 180 **stepping the leg high over hip, swing opposite leg to 180, squat
High Knees
Butt kickers
Marching High Kicks
Straight leg shuffles
Fig 4 Drill
Lateral Shuffle 
Lateral Bounding
Sprint W/ Change of Direction

Sprint Primer:
Run 400 m at 80% and then rest 1:30 before beginning intervals

Sprint Work: #5
2X 200m Intervals
*Rest 2:30 Between efforts
3X 100m Intervals
*Rest 3;00 Between Intervals

Accessory Work:
4 Rounds Not For Time
5 Barbell Front Squat
6 Barbell Front Rack Reverse Lunge
10 Pistol Squat
*You Choose the weight, can be same across or building.

1 K Row
Shoulder Primer:
W/ Light Dumbbells 5-15#
20 Reverse Flys
20 Bent Scare Crows
20 See-Saw Press
20 Front Raises
20 Lateral Raises

7X W/ Barbell
-Muscle Clean
-Shrug and pull Under
-Front Squat
-Hang Clean
-Power Clean

Gymnastic Conditioning :
5X 1:30
:60 Rowing at (1:50-2;10/500m Split)
:30 Strict Handstand Push Ups or Handstand Hold

21 Toes To bar
15 Power Clean 135/95
9 Pull Ups

**Roll out Scapula and Lats 3-5 mins before session
5 Minutes Easy Bike
10 PVC Pass thru
10 PVC Trunk Rotations
10 PVC Good Mornings
10 Leg Swings
10 PVC Overhead Squats

Snatch Warm Up:
7 @ Each
-Snatch Deadlift
-Shrug + HiGh Pull
-Muscle Snatch
-Overhead Squat
-High Hang Snatch
-Hang Snatch

Snatch Complex:
7X 1:30
-Snatch Deadlift
-Hang Snatch

12 Min AMRAP
100m D Ball Carry
15 Overhead Squat 75/55
15 Cal Bike